Category Archives: Nutrition

DASH diet: Healthy eating to lower your blood pressure

Source: Mayo Clinic The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure View full article  

Asian Chopped Crunchy Salad

Source: The Monday Campaigns If you’ve ever had an Asian-inspired salad featuring chicken as the star ingredient, give this meatless version a try. It’s packed with veggie favorites and a lip-smacking dressing, plus it features protein from nuts, seeds and edamame. View Recipes

Eat More, Weigh Less?

Source: Centers for Disease Control How to manage your weight without being hungry. Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you’re afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a… Read More →

Flavors of Fall Zipped up in a Bag: Pumpkin Pudding

Flavors of Fall Zipped up in a Bag: Pumpkin Pudding @SpendEatSmart #recipe #kids Written by Jill Weber, Human Sciences Specialist-Nutrition and Wellness When my girls were young we often made Pumpkin Pudding for a fall dinner dessert. Pudding is inexpensive and also light and not overly filling. The Pumpkin Pudding recipe includes a full can of pumpkin, so you are also getting the added fiber and Vitamin A pumpkin is known for. With the pumpkin pie spice seasoning added, it tastes like pumpkin pie! For a fun… Read More →

Mind Over Matter: Removing the Limiting Factors

By: Bridgette Wilson In my last blog, I mentioned that change starts with transitioning the thoughts of the mind. I also mentioned creating a plan to take action that will assist in removing the limiting factors. Limiting factors are simply the stories we tell ourselves that “excuse” us from making better choices. I call them “limiting factors” because these are the things that hinder our abilities to move forward and accomplish our wellness goals. Many times, the things that limit us we also use as our safety net… Read More →

Faux Fiber Versus the Real Thing

If you’re not keen on foods that are naturally high in fiber—such as oatmeal, lentils, broccoli and peas—you may be tempted to choose fiber-fortified foods as a way to get your roughage. Manufacturers are putting isolated (“functional”) fibers in foods such as yogurt, ice cream, sugary cereals, energy bars, even juices and water, in order to make “high-fiber” claims. Dietary fiber, found in plant foods, promotes good bowel function and lowers blood sugar and cholesterol, among other benefits. The general recommendation is to get 14 grams of fiber… Read More →

Best Treats to Beat the Heat

By: Bridgette Wilson As I was driving down 183 heading home one afternoon, the temperature on my car’s dashboard read 100. No wonder I was feeling like a piece of sizzling bacon cooking in a cast iron skillet. I cranked up the A/C and started to reminisce about my childhood ice cream memories. It was always a special part of my ‘Texas Summer Survival Kit’. Every summer, my mother would make her own ice cream. I can recall those hot humid nights of Houston sitting on the back… Read More →

Are Your Vacations Guilt-Free?

By: Bridgette Wilson As a basic rule of thumb, vacation time means packing up your cool gear and temporarily escaping your worries. However, it should not mean leaving your good healthy lifestyle habits hanging in your closet. You have worked very hard to achieve your goal of healthy living, so why would you want to sabotage your efforts. Although the thought of lavishing in the thoughts of your vacation and no schedules to keep, it is still a good idea to keep your meal planning and exercise routine… Read More →

Recap: Lunch & Learn- Healthy Breakfast and Snacks

On April 24, 2017 We got to do our third Lunch and Learn at the Travis County Office. This lunch and learn was all about the importance of healthy breakfast and snacks. First, Sonia went over some material from our Step Up Scale Down class about the importance of healthy snacks and breakfasts. She further explained how to pair items together for an optimal breakfast or snack option. We also spoke about timing of these meals and appropriate calorie ranges for them. Then, Sonia reviewed what she taught… Read More →

Recap: Food Preservation Workshops

This year we got to hold two Food Preservation workshops at our office. The first workshop focused on pressure canning while the second focused on water-bath canning.   First Workshop: Pressure Canning Our first workshop was taught by Dr. Connie Shepard from Comal County. The workshop started off with a power point presentation over canning basics and how to can food safely.     Our family and Consumer Sciences agent, Sonia Coyle helped participants cook up the canning liquid that gets placed in the jars to preserve the carrots. After the… Read More →